STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Dec 5, 2010 19:24:18 GMT -5
Tuesday Nov 30 Clean & Jerk: up to 115x1 Snatch Balance: up to 80x2 RDL: 117x2x5, 120x5, 125x5, 130x5
Wednesday Dec 1 Front Squat: 127x1+1+1, 130x1, 135x1
Thursday Dec 2 Snatch: up to 85x2 Snatch Pull (Blocks - Above Knee): 112x2x3, 115x2x3
Friday Dec 3 Clean & Jerk: up to 107x2 Back Squat: 130x4x4 Push Press (Behind Neck): 95x1, 90x3, 92x2
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Dec 13, 2010 17:18:48 GMT -5
Week of Dec 6 Down Week
Monday Snatch: 80x2x1 Back Squat: 133x3x3 Clean Pull (Blocks - Below Knee): 130x3x3
Tuesday Clean & Jerk: 105x1, 110x1 Snatch Balance: 75x2x3 RDL: 105x3x5
Wednesday Front Squat: 115x3x2
Thursday Snatch: 70x2, 75x2x2 Snatch Pull (Blocks - Below Knee): 95x2x3, 100x3 RDL: 100x2x5
Friday Clean & Jerk: 95x2x2 Back Squat 120x2x3 Push Press (Behind Neck): 75x3x3
This week was a light down week after some hard training. The week before went ok but was not the greatest. Max out week this week!
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Dec 15, 2010 14:35:49 GMT -5
Monday Dec 13 Snatch Max Out Best Snatch: 100
67, 72.5, 77.5, 82.5, 87.5, 87.5, 92.5, 97.5, 102.5, 102.5, 102.5, 102.5, 102.5, 102.5
No new PRs. Most of my attempts at 102.5 were pretty good, but made one small mistake that threw off the lift.
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Post by Jared Enderton on Dec 15, 2010 19:00:22 GMT -5
Dang. Way to get after it though man. Ever think of coming back down and working your way back up with different weights? say 70 80 90, 95, 100, 102.5?
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Dec 16, 2010 20:00:13 GMT -5
I have thought about going back down and working up again. I havent really done that much so I might try doing waves in training before I try it on a max out day. I have had some success at attempting weights multiple times, too. One guy at Michigan would drop down 10-15 kg if he missed a weight and then tried it again and it worked well for him.
Wednesday Dec 15 Clean & Jerk Max Out Best CJ: 125, Best Clean: 130, Best Jerk: 130
80, 90, 100, 107.5, 112.5, 117.5, 122.5, 127.5 (missed jerk), 127.5 (missed jerk)
No new PRs. Squatting up 127.5 was really heavy both times and took everything out of my legs so I had nothing left for the jerk. (Best front squat is 140)
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Post by Jared Enderton on Dec 17, 2010 12:51:43 GMT -5
Hey man, it ain't all lollipops and roses. You know that. You still are having a good TRAINING week, attempting some very high %'s. Keep that perspective, that it is GREAT training even in missing sometimes.
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Dec 20, 2010 14:34:47 GMT -5
Friday Dec 17 Back Squat Max Out Best Back Squat: 161
120, 130, 140, 150, 160, 165x2x0
No new PRs. 160 felt heavy. 160 felt good the last time I tried it. I might just be tired from maxing out all week or I could have done something wrong with my down week the week before.
It was my last week at the OTC so I figured I might as well go big. I am home for about three weeks now and I start my internship at Mizzou on January 11.
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Feb 12, 2011 15:07:49 GMT -5
After my internship at the Olympic Training Center finished, I moved back home to Wisconsin for three weeks. I lifted at the Y, which had a platform and some bumpers, but I didn't get a whole lot of meaningful training in. I started an internship at the University of Missouri in early January. I spent a few weeks feeling out when we had down time to get a good lift in. I hit 120 on clean & jerk one day and our head honcho seemed to be really surprised that my lift looked good and that I could lift that much. One of the strength coaches here won the Junior National Championships when he was younger, and trained for a few months at the OTC.
I am finally back to writing my own workouts and having a plan. This past week I started a work capacity phase with high reps. I need to work on my absolute strength levels. I have added clean deadlifts into my program in place of my third squat day. I will squat 400 lbs someday, but before I squat it I need to be able to deadlift it.
Monday Feb 7 Clean & Jerk: 90x2, 100x3x2 Clean Pull (floor): 125x3x5 Back Squat: 107x2x10, 109x10 Bench Press, Reverse Hyper, 4 Way Neck
Tuesday Feb 8 Snatch: 70x3, 75x2x3, 75x0+2+0 Snatch Pull (floor): 95x3x5 Clean Deadlift: 135x2x6, 137x6 Hammer Row, Back Extensions, Hurdle Mobility
Wednesday Feb 9 Power Clean (power position): 65x4x5 Front Squat: 112x3, 100x6, 105x2x6 Military Press: 43x2x10, 43x6+4 Glute Ham Raise, 4 Way Neck
Friday Feb 11 Power Snatch (power position): 50x2x5, 52x2x5 RDL: 115x2x6, 117x6 Pull Ups, Hurdle Mobility, DB Side Bends
I've always done accessory lifts, just never put them in this log until now. In the past I did lots of posterior chain work, scap and rotator exercises, and back work.
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Feb 22, 2011 21:32:29 GMT -5
Monday Feb 14 Clean & Jerk: 94x2, 102x3x2 Clean Pull (floor): 125x2x5, 130x2x4 Back Squat: 112x2x8, 115x2x8 Bench Press, Reverse Hyper, 4 Way Neck
Tuesday Feb 15 Snatch: 72x3, 77x3x3 a few misses in there Snatch Pull (floor): 97x2x5, 100x2x4 Clean Deadlift: 140x4x5 Hammer Row, Back Extensions, Hurdle Mobility
Wednesday Feb 16 Power Clean (power position): 67x2x5, 72x2x4 Front Squat: 105x3x5, 110x5 Military Press: 45x4x8 Glute Ham Raise, 4 Way Neck
Friday Feb 18 Power Snatch (power position): 52x5, 54x5, 57x3x4 RDL: 120x4x5 BB Split Squat, Pull Ups, Hurdle Mobility, DB Side Bends, Hanging Leg Raises
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Post by Jared Enderton on Feb 24, 2011 15:13:41 GMT -5
When is your next meet? The training looks solid man...You are Mr. Consistency
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Feb 24, 2011 22:20:46 GMT -5
Thanks Jared. Not sure when my next meet is. Currently I am contemplating Collegiate Nationals.
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Feb 26, 2011 13:40:22 GMT -5
Monday Feb 21 Clean & Jerk: 105x2x2, 109x1, 110x2x1 Clean Pull (floor): 130x2x4, 135x2x3 Back Squat: 115x2x8, 122x2x8 Bench Press, Reverse Hyper, 4 Way Neck
Tuesday Feb 22 Snatch: 75x3, 80x3 PR, 82xMissxToo many Snatch Pull (floor): 100x2x4, 104x2x3 Clean Deadlift: 140x2x5, 145x2x4 Hammer Row, Back Extensions, Hurdle Mobility
Wednesday Feb 23 Power Clean (above knee): 80x4x4 Front Squat: 107x2x5, 110x4, 112x4 Military Press: 45x2x8, 47x7, 50x6 Glute Ham Raise, 4 Way Neck
Friday Feb 25 Power Snatch (above knee): 62x5x4 RDL: 120x2x5, 122x4, 124x4 BB Split Squat, Pull Ups, Hurdle Mobility, DB Side Bends, Hanging Leg Raises
I have always had problems in snatch with anything over 80 kg (see Tuesday). Not sure what it is.
Lately I have been wondering if I my training has been too much at times or if my training now is not enough. Right now I think all the variety is good since I didn't have a lot of variety at the OTC. I have been contemplating just doing snatch and cj three days a week and having light, medium, and heavy days. And squating on the other days. But right now I am sticking with the current plan.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Mar 6, 2011 12:05:29 GMT -5
Monday Feb 28 Clean & Jerk: 100x2, 110x2 (PR), 115x1, 115x2 (PR) Clean Pull (floor): 137x2x3, 140x3x2 Back Squat: 120x6, 125x6, 127x6 Bench Press, Reverse Hyper, 4 Way Neck
Tuesday Mar 1 Snatch: 77x0+2, 82x0+2, 85x2, 85x1+0+0 Snatch Pull (floor): 105x2x3, 107x2x2, 109x2x2 Clean Deadlift: 145x2x4, 150x2x3 Hammer Row, Back Extensions, Hurdle Mobility
Wednesday Mar 2 Power Clean (above knee): 82x4, 85x4, 87x2x3 Front Squat: 110x2x4, 115x2x3 Military Press: 50x4x6 Glute Ham Raise, 4 Way Neck
Friday Mar 4 Power Snatch (above knee): 64x2x4, 65x3, 67x2x3 RDL: 125x2x4, 130x2x3 BB Split Squat, Pull Ups, Hurdle Mobility, DB Side Bends, Hanging Leg Raises
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Post by Jared Enderton on Mar 6, 2011 15:34:25 GMT -5
DO COLLEGIATE NATIONALS!!
Also- Your training looks solid. You are progressing constantly. A double CJ PR. I mean, you are headed in the right direction. At least 3 days per week should be very hard days IMO, and on your "off" Days (maybe 2 days)- between those 3 days, just try not to ruin the next days workouts. Do some power versions/general strength training.
It seems you are doing that, and you are doing just fine. All that matters is if you cna look back on your week and say "I got better this week."
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Mar 13, 2011 19:38:42 GMT -5
Monday March 7 Clean & Jerk: 100x3x1 Clean Pull (floor): 120x3x3 Back Squat: 112x2x6 Bench Press, Reverse Hyper, 4 Way Neck
Tuesday March 8 Snatch: 77x3x1 Snatch Pull (floor): 90x3x3 Clean Deadlift: 137x3x3 Hammer Row, Back Extensions, Hurdle Mobility
Wednesday March 9 Power Clean (above knee): 75x3x3 Front Squat: 100x3x3 Military Press: 45x2x6 Glute Ham Raise, 4 Way Neck
Friday March 11 Power Snatch (knee): 60x3x3 RDL: 117x2x3 BB Split Squat, Pull Ups, Hurdle Mobility, DB Side Bends, Hanging Leg Raises
Unloading Week Next Week: lift heavy ass weights
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